Hey all. So I'm very glad to say that my tank has finished its cycle!!!

I finally have 0 Ammonia, and 0 Nitrites. The only thing that is a little bit high are my Nitrates....which are 10...well maybe a little less...but nevertheless, they aren't 0. I have an Emperor 280 (29 gallon tank) which uses a bio-wheel. I just started weekly water changes today and I'm going to continue doing them (just as a normal practice so my tank stays nice)...I guess I'm asking how long do you think it will take for the nitrates to come down, and should I leave the bio-wheel in? I've heard that the bio-wheel can cause nitrates to stay high? I've also been told that when I do water changes to rinse out the bio-wheel in the old tank water that I take out. Is this good advice or what should I do?